How are your pull-ups progressing? Here's Danielle working on her weighted pull ups!



Be sure to do your ten minutes of pre-class dynamic flexibility work.


1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 kip swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. Bench press 3-3-3-2-2-2, superset with

Weighted pull-ups 3-3-3-2-2-2.

If you don’t have weighted pull-ups, do these between each set of bench press::

1 :5-:10s static hold Chin over bar

1 :5-:10s static hold at 90 degrees

1 :5-:10s pull-up negative


*sub piked position on ring as appropriate.

(20 min)


3. “Accept”

Five rounds for time of:

  • Run 200m
  • 15 Burpees


12 min cut-off


LIII: as written

LII: burpees as appropriate

LI: three rounds, not for time


Have fun!